Benefits of Zinc for Women 2021

 Zinc is a powerful immune nutrient known for its benefits for providing immune health support and inflammation reduction as well as for improving cold and respiratory symptoms, wound healing, acne reduction, and lowering the risk of age-related diseases. Research on atherosclerosis and diabetes mellitus suggests that zinc deficiency may contribute to low-grade systemic inflammation.

Even more popular at the moment is the role of zinc and the potential benefits against COVID-19. This is probably one of the reasons that's driving the demand on zinc related products. In a ConsumerLab survey of 9,647 people who use dietary supplements shows that the supplements which experienced the greatest growth in popularity in 2020 were those being promoted to prevent or treat infection with SARS-CoV-2, the coronavirus that causes COVID-19. Zinc supplements achieved the highest growth with 13.5% points.

1. Menstruation
Zinc may help with menstrual issues such as premenstrual syndrome (PMS). This is because Zinc has the ability to regulate the secretion of progesterone, which may increase the risk of developing PMS. It may also help prevent menstrual cramps.

2. Pregnancy
According to the Linus Pauling Institute at Oregon State University, an estimated 82 percent of pregnant women worldwide are likely to suffer from a zinc deficiency. This may be because more zinc is required during pregnancy to ensure the health and development of the fetus. 

Zinc deficiencies in pregnant women may lead to low birth weight, premature birth, delivery complications, and congenital abnormalities.

3. Older Women
Elderly and post-menopausal women may require more zinc than elderly men. As you age, the amount of zinc your body is able to absorb decreases, which may require you to ingest more zinc to prevent a deficiency. 

Older women may be more susceptible to a zinc deficiency than older men. This may be due to the higher dietary intake of calcium in older women for the treatment and prevention of osteoporosis. Calcium competes with zinc for absorption, and increasing calcium intake in elderly women may reduce zinc absorption.

4. Mood
According to a 2010 study published by the "European Journal of Clinical Nutrition," zinc supplementation may improve mood in women, and may even be an effective treatment for depression in women. 

In the study, women who supplemented with 7 mg of zinc daily for 10 weeks showed a significant reduction in anger and depression and scored higher on a Profile of Mood State exam as compared to women who took a placebo and women who took a multivitamin containing zinc. 

Taking zinc supplements by themselves may increase serum levels of zinc in your bloodstream because it is more readily absorbed than in a multivitamin, where zinc has to compete for absorption with other vitamins and minerals.

Best Zinc Supplements for Women

1. Nature's Potent Zinc 50mg

> Immune Support Team - Zinc has immune-enhancing properties and is also vital for normal growth and development. It also plays a role in antioxidant support.

> Zinc for Women – Zinc is a key nutrient during pregnancy, essential for proper growth and development in a fetus. 

> Premium Quality - Zinc tablets made to Nature’s Potent guaranteed purity potency standards. 

> Zinc can be used with other Best Multivitamins like: Elderberry, Vitamins B12 and B6, Magnesium Tablets, B- Complex, Vitamin C.

> Safe - All our products Made in USA in GMP Certified Facilities - Third Part Tested to insure 100% Best Quality Products!

I was told by my neuropathic physican that zinc was the way to go if you were looking to reduce acne. Well, I followed her advice and take one pill a day at 6:00 PM after a meal and my acne has been under control. I prefer Nature’s Potent because it’s a solid tablet and I never have had any issues with stomach upset. Easy to swallow and in my opinion the best zinc tablet on the market...

4.7 out of 5 - 6,874 global ratings

2. Pure Micronutrients Zinc Chelate

- Zinc Glycinate Supplements
- 25mg per serving

FAST RELIEF / PEAK IMMUNE SUPPORT – Delivers zinc in the form of Bisglycinate, a clinically proven highly absorbable form that's faster acting. 

FEEL ENERGETIC, ENJOY CLEAR SKIN, SUPPORT REPRODUCTIVE HEALTH - Specifically designed to restore optimal zinc levels critical for energy production, healthy immune function and growth / repair within the body. 

SUPER EASY TO SWALLOW - Our small soft Zinc capsules have been specifically designed to be very easy to swallow, making them effortless to take, with no lingering aftertaste!

GENTLE, NO UPSET STOMACH - Pure Zinc contains a very gentle form of Zinc that breaks down in the small intestine, greatly reducing the incidence of digestive discomfort, nausea and/or diarrhoea or constipation. Perfect for women, men, elderly, women during pregnancy & teenagers who are prone to stomach irritability following vitamin supplementation. Pure Zinc is easily digested with or without food.

NATURAL, PURE & TRUSTED – GMO free, no fillers, preservatives or other non-active ingredients. Kosher & Halal friendly. Pharmaceutical Grade, USA MADE, Third Party Tested

I started taking these a couple months ago and my acne has cleared up so much! I had a lot of hormonal acne and then just skin irritation (probably from sitting at a desk all day and leaning on my hands all day. Too much face touching.) I try to never forget to take this every night. I stopped for about a week and had a breakout again. These really work. Especially if the acne is pms related. I wish I had before and after pics. Even the random pimples I do get now clear up so much faster. I've also seen an improvement in those bumps I have on my arms. I have a habit of picking my skin and these have cleared it up so much that there isn't much left for me to focus on. No longer destroying myself.

4.7 out of 5 - 4,231 global ratings

3. Mary Ruth's Liquid Ionic Zinc

MaryRuth’s Liquid Ionic Zinc is a liquid dietary supplement that provides zinc in ionic form, meaning that zinc is found as ions in the solution.

- Ionic Zinc Liquid Drops by MaryRuth's for Skin Health and Immune Support 

- Pure Zinc Sulfate Supplement with Organic Glycerin for Adults & Kids 

- Vegan, Non-GMO & Gluten Free | 40 Servings

- Per Serving (3 mL; ~4 Pumps): 11.25 mg Zinc (as Zinc Sulfate)

- Other Ingredients: Organic Glycerin (from Mustard Seed), Purified Water. 

- Store in a cool, dry place. Keep out of reach of children in case of accidental overdose or choking. - Free of Common Allergies: Liquid Ionic Zinc by MaryRuth's is Non-GMO, Vegan, Made in a GMP Facility. Dairy Free, Nut Free, Gluten & Wheat Free, Soy Free, Corn Free, Nightshade Free, Sugar Free. Bariatric Friendly, Celiac Friendly, Kid Friendly. 

- Each bottle comes with 40 servings.

Dosage : 11.25mg for 4 pumps (4 pumps per serving)

We are using this for health of our immune system. This was recommended to us by a doctor who swears by it. As she is taking care of Covid patients, she believes this has helped her not catch it. So... we are trying it. We just got it and haven't had it for that long, so we'll see. But, we are taking other Zinc pills and believe that has helped us. This is stronger and will get into our system faster, so we're looking forward to positive results.
4.7 out of 5 - 5,781 global ratings

4. Nature's Bounty Zinc 50 mg Caplets - Chelated Zinc Supplement 50 mg

  • This product is the #1 best seller under the zinc mineral supplements on Amazon Best Sellers and has more than 50,000 customer reviews on Amazon.
  • One vegetarian-friendly caplet a day contributes to carbohydrate, protein, fat and energy metabolism, and helps promote wellness in key areas of reproductive health for men.
  • Plays a key role in the synthesis of testosterone.
  • During the summer months products may arrive warm but Amazon stores and ships products in accordance with manufacturers' recommendations, when provided.
Amazon Reviews
4.8 out of 5 - More than 50,000 customer reviews on Amazon

5. Nature's Bounty Immune 24 Hour +  - Best Zinc Supplement for Seniors

Zinc dosage for senior: Men over age 60 do not usually meet their recommended daily zinc needs. On average, males in this demographic get 9.4 milligrams per day, slightly less than the recommendation, according to the Office of Dietary Supplements. In some cases, your doctor may suggest taking a daily multivitamin or zinc supplement to further boost your zinc intake. Zinc can be toxic at high doses, causing severe gastrointestinal problems. It is unlikely to get excessive amounts of zinc from your diet, but you can overdose on supplements. 

About this item:
  • Softgels contain Zinc (15 mg per serving daily; 136% of daily value), Vitamin A, C, D3, B6, B12, Biotin, Folate, Panthotenic Acid, Magnesium, Echinacea, Elderberry, Astralagus.
  • THE ONLY VITAMIN C WITH 24-HOUR IMMUNE SUPPORT: Nature's Bounty Immune 24 Hour + contains 1000mg of Ester-C, the only clinically studied Vitamin C with 24-hour immune support. Ester-C lasts up to 2x longer than regular Vitamin C
  • PLUS VITAMIN D & ZINC, WITH ELDERBERRY AND ECHINACEA: Immune 24 Hour + provides Vitamin D, Vitamin A and Zinc for extra immune plus antioxidant support. Also contains Elderberry and Echinacea, plus 9 essential nutrients to help keep you healthy
  • SUPPORTS UPPER RESPIRATORY HEALTH: Highly bioavailable Ester-C can increase Vitamin C levels in the body, which is important for white blood cell function, contributing to the health of the upper respiratory tract
  • NON-GMO FORMULA: Nature's Bounty Immune 24 Hour + is Non-GMO and contains No artificial flavor or artificial sweeteners, no sugar, no starch, no milk, no lactose, no soy, no gluten, no wheat, no yeast, no fish, sodium free
  • RAPID RELEASE SOFTGELS: For adults, Take 2 softgels daily, preferably with a meal.

Amazon Reviews
4.8 out of 5 - More than 30,000 customer reviews on

6. WonderLabs Zinc Lozenges with Vitamin C - Best Seller


- Amazon's Choice for Zinc Lozenges.

About this Item:
  • Nutritionally Supports a Healthy Immune System
  • Formulated with a perfect balance of 25 mg of Zinc, 30 mg of Vitamin C, 2mg of Vitamin B6, and a Proprietary Blend of Royal Jelly, White Willow Bark Ext., and Slippery Elm Bark Powder
  • Almost TWICE the amount of zinc per lozenge of cold-EEZE zinc lozenges
  • Fruit Flavored to provide children zinc lozenges without a large amount of added sugars
  • Internally tested and third party tested to ensure purity and potency so you get the highest quality vitamin
  • Made in the USA in a FDA Registered & Inspected Facility, under Good Manufacturing Practices (GMP's)
Amazon Reviews
4.4 out of 5 - More than 1,800 customer reviews.

7. NOW Foods Zinc Glycinate Softgels - Best Chelated Zinc

Chelated zinc is a type of zinc supplement that uses a chelating agent to help your body absorb zinc more easily.

While there are several chelated zinc supplements on the market, one of the best options is NOW Foods’ Zinc Glycinate softgels.

Each softgel contains 30 mg of zinc glycinate — a form of zinc that human and animal studies suggest may be better absorbed than other types of zinc. (Trusted SourceTrusted Source).

All NOW Foods supplements are certified by Underwriters Laboratories and follow GMP to ensure the quality and accuracy of their products. Additionally, these supplements tend to be more affordable than many other high quality brands.

Amazon Reviews
4.7 out of 5 - More than 600 customer reviews.

8. NutriGold Zinc Gold - Best Organic

If you’re looking for an organic zinc supplement, NutriGold’s Zinc Gold is one of the best options out there.

Each capsule contains 15 mg of whole-foods-based zinc that’s derived from an organic sprouted blend, which the supplement claims may be gentler on your stomach.

Additionally, NutritGold’s supplements are certified organic by SCS Global Services, an official partner of the United States Department of Agriculture (USDA) that sets sustainability, quality, and organic standards.

Each product is also third-party tested, as well as non-GMO and vegan certified.

Adults should take 1 capsule daily, or as directed by your healthcare provider.

9. Best Chewable Zinc Supplement 2020 - Zinc Gummies

  • The First Gummy Supplement of its Kind - Zinc 50mg Gummy with Vitamin D3, Echinacea (2 Month Supply) - Made in USA
  • Vitamin D with Zinc - Zinc Gummies 50mg for Adults Kids are an essential mineral supplement that are a powerful part of a healthy lifestyle. Zinc supplements are powerful antioxidants that support a strong immune response, wound healing, cell production and many other vital functions of your body just like Elderberry, Magnesium Citrate, Vitamin C & D3
  • Powerful Zinc Chewable Immune Support - Taking Zinc Chewable Gummies each day can help make up for a lack of other nutrients in the diet such as vitimin D, vitamin C, vitamin A as well as Elderberry. Zinc immune support has been shown to be a highly absorbable form of zink, allowing for faster protection against normal illnesses.
  • Zinc Supplements Gummies - Zinc Vitamins for Adults and Zinc Gummies for Kids can promote the production of collagen, and they may play a role in keeping your skin radiant and smooth. Immune Support Gummies Zinc wound-healing properties can be beneficial to maintaining skin’s elasticity throughout aging.
  • Vegan Zinc Supplements - Taking zinc gummy vitamins for men women everyday may help promote longer deep sleep periods throughout the night. As a result, this zinc gummie supplement mineral vitamin helps to support your cognitive ability, mood, and energy levels. Zinc gummie absorb faster into the bloodstream, since they are chewed, rather than taking zinc lozenge, pills or capsules, or liquid zinc.

10. Quercetin Zinc Vitamins C & D3 Bromelain Magnesium by Mt. Angel Vitamins - Best Immune Support Supplement 

  • 300 capsules: 5 - 10 months supply
  • FORTIFIED FUNCTION – Sick of stuffy, sneezy, seasonal illnesses? Fight flare-ups with Mt. Angel Vitamins’ quercetin supplement! This nutrient blend helps boost better health so you can feel your best!
  • OVERALL AID – Bolster your body AND mind! Quercetin with vitamin C and zinc are proven not only to provide immune support but also to improve metabolism, circulatory supporty, and cognitive clarity!
  • BREATHE & BOUND – Revive your vitality! By fostering cellular functioning, your zinc quercetin capsules’ antioxidants enhance respiratory health and energy levels so you can enjoy activities!
  • TAKE IT EASY – Support, meet simplicity. To enjoy extra defense, take 1 of your quercetin with bromelain and zinc capsules twice daily. Bursting with 300 capsules, your bottle lasts longer than most brands’.

11. Givol Organic Zinc Boost Mist

Formulated with 100 mg of Zinc Picolinate, 150 mg of Elderberry and 1000 mg of Vitamin C, to help support your immune system and ward off cold and allergy symptoms all year round! Our Zinc liquid spray is loaded with potent immune-boosting antioxidants, and fortified with vitamin C and fortified with Sambucus Nigra for ultimate immune support

- GIVOL Organic ZINC Boost Mist 100mg (Extra Strength) Liquid Spray for Kids & Adults 
- Immune Boost 
- High Flavonoid Levels 
- Vegan
- Easy Absorption 
- Non-GMO 
- 2 oz
- Suggested Use: 4 sprays daily between meals
- Zinc Picolinate, Ascorbic Acid, Berry of SAMBUCUS NIGRA, Vegetable Glycerin, Mixed Berry Extract, Lemon Extract, Purified Water

- Suitable for vegans. Contains no yeast, dairy, egg, gluten, wheat, sugar, starch, salt, preservatives, artificial color, flavor or fragrance.
- We make and bottle our product here in the United States
- Zinc Picolinate is "chelated," which means it's attached to picolinic amino acids to help it pass easier into your intestines for absorption.*
- No harsh chemicals or preservatives : Our only means of preservation of Zinc Boost is organic lemon, Blueberry & Strawberry extracts and vegetable glycerin that is derived from coconut.

Dosage - 100mg for 4 sprays

This is a great formula my son really likes it, he said it's very gentle on the stomach and works wonders.

4.7 out of 5 - 840 global ratings

Related: Is Zinc Picolinate Elemental Zinc

12. Sheer Strength Labs High Potency Zinc

Sheer Strength high potency zinc works at a cellular level to support your body’s natural defense against symptoms associated with winter and seasonal changes.

Sheer zinc with selenium provides essential minerals your body needs for hundreds of functions throughout the body including muscle growth and recovery, eye health, heart health and more to support your overall wellness.

- Sheer High Potency Zinc 30mg Capsules 
- Organic Zinc Supplements with Selenium for Men & Women 
- Daily Vitamin Supplement for Maximum Nutrient Absorption & Energy Support 
- 60 Gluten Free Veggie Caps
- Made in the USA: Follows strict cGMP guidelines and third party tested to ensure high quality, potency, and purity in each batch

Dosage - 30mg

Great product! Higher strength which I wanted with everything going on, to build up my immune system. Easy to swallow, NO FILLERS, Higher End QUALITY supplement

4.6 out of 5 - 142 global ratings

Frequently Asked Questions

1. How Much Zinc Should A Woman Take Daily?

Recommended Dietary Allowance (RDA) Quantities for Zinc

- Women 19 and older, 8 mg/day
- Pregnant women 19 and older, 11 mg/day
- Lactating women 19 and older, 12 mg/day

- In people with mild zinc deficiency, recommendations suggest taking two to three times the recommended dietary allowance (RDA) of zinc for 6 months. 
- In people with moderate to severe deficiency, recommendations suggest taking four to five times the RDA for 6 months.

2. Does Zinc help treat COVID 19?

In order to answer that question, there are many zinc studies underway and you can review the status of these trials on As of October 2021, there are more than 20 studies that have been launched to investigate the benefits of Zinc against COVID-19.

3. Are all Zinc Supplements the Same?

The zinc supplements in this review are all manufactured by reputable companies that follow Good Manufacturing Processes (GMP), use high quality ingredients, and test for purity and quality.

Here are the best zinc supplements to help you meet your nutritional needs. As everyone has their own set of criteria, the best option for you might be different from another person.

4. What to Look for in a Zinc Supplement

Type: Like most supplements, you can take zinc in a variety of ways. The most common types are capsule, pill, tablet, gummy, and liquid form. Gummies and liquid are definitely a better option for children or people who have trouble swallowing pills. However, keep in mind that gummies don’t offer the higher concentrated dosage as other types of zinc supplements, and, similarly to liquid formulas, may contain added sugars or sweeteners. 

Form: In case you didn’t notice, there are several forms of zinc as well. Zinc picolinate, zinc citrate, zinc acetate, and zinc glycinate are more easily absorbable than zinc sulfate—but generally cost more. 

Dosage: Pay attention to how many mg of zinc you need and what each pill, capsule, gummy, tablet, or liquid offers. Keep in mind that more isn’t necessarily better, as we all have different needs. Before taking any type of supplement, you should always check with your healthcare provider to establish what your needs are.

Purpose: Are you looking for a daily zinc supplement or an occasional immune booster? While some zinc offerings are meant to take once or twice a day to ensure you are getting enough zinc, others are meant to take several times a day for a few days.

5. Groups at High Risk

While there are many food sources of zinc, including meat and shellfish, some people may be at a higher risk of not getting enough zinc in their diets (PubMed).

a. Zinc deficiency in Infants and children

Young children are at greater risk of zinc deficiency because of increased zinc requirements during growth. Exclusively breast-fed infants of mothers with adequate zinc nutrition obtain sufficient zinc for the 1st 5-6 months of their life [PubMed]. After this age, complementary foods containing absorbable zinc are required to satisfy their requirements. In many low-income countries, complementary feeding is delayed and cereal foods are then used for feeding. These foods have low content of total and absorbable zinc and thus, fail to meet the needs for zinc. Conversely, early introduction of such foods may interfere with the absorption of zinc from breast milk due to their high phytate content [PubMed].

b. Zinc deficiency in Adolescents

The physiological requirements for zinc peak during adolescence at the time of the pubertal growth spurt, which generally occurs in girls between 10 years and 15 years and in boys between 12 years and 15 years. Even after the growth spurt has ceased, adolescents may require additional zinc to replenish depleted tissue zinc pools. [PubMed]

c. Zinc deficiency during Pregnancy and Lactation

Increased nutritional demands during pregnancy and lactation predispose women to zinc deficiency [PubMed]These demands are greater during lactation, although, physiological adjustments in zinc absorption help to meet the needs for lactation. A number of studies have demonstrated a negative impact of therapeutic supplemental iron on zinc absorption during pregnancy [PubMed] and lactation [PubMed]. In pregnant women where dietary intakes of zinc were low, supplemental iron, in dosages as low as 60 mg/day prevented them from meeting their needs for zinc [PubMed].

d. Zinc deficiency in Elderly

Diet surveys indicate that zinc intakes by elderly persons are often inadequate, even in rich countries [PubMed]Several factors may contribute to poor zinc nutrition among the elderly, in particular, reduced consumption of zinc-rich foods such as red meat. In addition, there is some evidence that the efficiency of zinc absorption may decrease with age.

6. How to Choose Zinc Supplements

When choosing a zinc supplement, it’s important to consider the type of zinc, dosage, and supplement form.

There are several types of zinc supplements. Some, such as zinc picolinate, may be better absorbed, while zinc acetate may be more effective at shortening the duration of the common cold (Trusted SourceTrusted Source).

Regarding the form, zinc supplements are available as capsules, lozenges, and liquids. For those who are unable or prefer not to swallow pills, liquid forms are likely a better option.

Before buying any supplement, it’s important to research high quality, trustworthy brands to ensure both safety and accuracy.

Look for supplements that are produced by reputable manufactures and free of large amounts of added ingredients like fillers, additives, and preservatives.

A good way to ensure the quality of a product is to look for ones that have been certified by a third-party company, such as NSF International or Underwriters Labs.

7. Side Effects: Can You Take Too Much Zinc Supplement?

How much zinc should I take daily? As for dosage, the recommended daily dosage for adults is typically 15–30 mg of elemental zinc per day. Elemental zinc is generally the amount listed on the label of your supplement (Trusted SourceTrusted Source).

Taking zinc long term is typically safe for healthy adults, as long as the daily dose is under the set upper limit of 40 mg of elemental zinc (PubMed). Be aware that typical daily doses of zinc provided by zinc lozenges generally exceed tolerable upper limits for zinc, and for this reason, they should not be used for longer than about a week

Taking too much zinc can cause adverse side effects, such as decreased immune function, low copper levels, and reduced HDL (good) cholesterol levels.

Foods that are high in zinc include oysters, crab, lobster, mussels, red meat, and poultry. Cereals are often fortified with zinc. Most multivitamin and nutritional supplements also contain zinc.

8. Interactions between zinc, copper, iron and phosphorus

Do not take zinc supplements and copper, iron, or phosphorus supplements at the same time. It is best to space doses of these products 2 hours apart, to get the full benefit from each dietary supplement.

Copper and zinc compete for absorption sites in the small intestine. If there's a lot of zinc around, copper tends to lose out and a copper deficiency may develop.

Bottom line

Zinc is an essential nutrient that you need to get enough of in your diet. However, as not everyone is able to meet their need through foods alone, supplements can help reduce the risk of a zinc deficiency.

Of course, not all supplements are created equal. It’s important to look for high quality products that have been tested to ensure quality and accuracy.

If you’re concerned about your zinc intake, it’s worth speaking with your healthcare provider to see if a zinc supplement is a good option, as well as to determine an optimal dose.




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